Скачать или смотреть 52 habits to change your life | Habit #9 | Walk the Japanese way

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Add these simple steps to your daily routine and see a healthier you within a year!

Habit number 9: Walk like the Japanese

Want a simple habit to improve heart health and manage blood sugar? Try Japanese Walking, also called Interval Walking Training (IWT). This method alternates between 3 minutes of brisk walking and 3 minutes of slow walking for about 30 minutes.

Unlike steady walking, IWT helps regulate blood sugar, boosts insulin sensitivity, and improves cardiovascular endurance.

Here’s how you can start:

Begin with a short warm-up.
Alternate between brisk and slow walking.
Stay hydrated and listen to your body.
Use the talk test. Which is, if you can speak short sentences while walking, you're at a safe intensity.
End with a slow walk to bring your heart rate down.

This approach is suitable for most age groups, but if you have underlying conditions like hypertension or diabetes, consult your doctor before starting.

Story by: Ayush Arya
Voiced by: Revathi Rajeevan
Edited by: Samden Lama

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